Calcium is one of the body's most important minerals. The functions in which it is involved in the body, which foods have a high calcium content and when it can be useful to take calcium in the form of food supplements are explained below.


Calcium – the bone mineral

The human organism contains about 1kg of calcium, almost all of which is found in the bones. Calcium is essential not only for hard bones but also for stable tooth structures and the functioning of muscles and nerves.

Calcium is important for bones and teeth

The important mineral calcium has the main task of giving the teeth and bones stability and firmness, because it is able to form hard tissue. It is therefore also called the “bone mineral”.  

Muscles need calcium

Muscles can only work if calcium is available in sufficient quantities. This mineral, together with magnesium, is responsible for the ideal interaction of muscle and nerve cells. If too many of these two important minerals are lost due to heavy sweating, for example during sports, this is often manifested by painful muscle cramps. Thus we can see how indispensable they are. Calcium facilitates muscle contraction and magnesium relaxation. Calcium is therefore the important counterpart of the muscle relaxant magnesium. To prevent muscle cramps and muscle weakness, an optimal relationship between the two minerals should therefore be ensured.

Calcium plays an important role in nerves and blood clotting

It is also involved in many other processes in the body. Nutritional experts continuously tell us that our nerves and optimal blood clotting cannot work without calcium. If the blood cannot coagulate, wounds will not heal either. About the nerves, it is thought that neurological malfunctions occur in the body or brain in the event of an impaired calcium balance, for example, psychoses, epilepsy, and hallucinations.

Also, ensure an optimal vitamin D balance

Various hormones and vitamin D are involved in the fine-tuning of optimal calcium balance within the body. Without an adequate intake of vitamin D, bones are prevented from absorbing calcium. Calcium deficiency can therefore also be caused by vitamin D deficiency. 

What are the consequences of low calcium levels and who is in the risk group?

If the calcium requirement is increased or if too little is absorbed via food over a long period, bones can eventually become brittle. In the short term, a low calcium level is noticeable in many affected persons due to painful muscle cramps, while in the long term, it can cause osteoporosis. 

  • Bone loss is often only diagnosed after decades. The following symptoms are also possible: 

  • The skin may become dry. 

  • It is also possible that hair might start to fall out and fingernails become brittle.  

The Nutrition Society recommends that adults take 1,000 milligrams of calcium daily. Young people, post-menopausal women, and elderly people have a somewhat higher daily requirement of 1,200 milligrams. 1,300 milligrams should be consumed daily by pregnant and breastfeeding women. A deficiency can also occur in an unbalanced diet with insufficient intake of calcium or in people with lactose intolerance, i.e. who do not tolerate milk products containing lactose. 

Avoid calcium deficiency

Calcium is released from the bones as needed. It is important to keep the calcium level in the blood constant. The body needs the mineral daily to maintain a wide range of functions. Food with plenty of calcium should therefore be deliberately integrated into the daily diet, as the body otherwise uses the emergency reserves in the skeleton. In the case of persistent under-supply, bone substance is lost, since the dissolved calcium is used for other important bodily functions. The mineral must be supplied to the body via food in sufficient quantities, as it cannot synthesize itself.

Ideally, sufficient calcium is absorbed via a balanced diet. If this is not possible or there is an increased need, high-quality food supplements help to cover it.

Calcium-containing foods:

  • Milk

  • Eggs and dairy products such as yogurt and cheese

  • Sesame, amaranth, wheatgrass, and chia seeds

  • Almonds and hazelnuts

  • Dark green vegetables such as broccoli and kale

  • Kohlrabi, rocket, mushrooms, and white beans

  • Stinging nettles


Calcium is very important for the development, optimum growth, and regeneration of bones and teeth. 99 percent of the mineral material is found in the hard tissues. The rest is dissolved in the blood and tissue. We are constantly being reminded that the muscles and nerves cannot function properly without sufficient calcium. This mineral has many tasks in the body, so it is important to supply the body with calcium every day. In the event of a deficiency, bone tissue is used, which is the emergency reserve. To avoid a deficiency, it can sometimes make sense to use nutritional supplements to prevent the loss of this bone mineral.

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